How Sunlight Affects Our Sleep Cycle?

You might not realise it, but World Sleep Day is observed annually on the Friday before the March Equinox. If you are wondering what this is, it is a day that recognises the importance of a good night’s sleep for everyone in the world. Taking place before the March vernal spring equinox, World Sleep Day is also an occasion to review our night-time routines and consider making some amendments.

The Impact of Light 

Light is hugely impactful on the body. Through the connections made through the eyes and the brain’s biological timeframe, lighting influences the chemistry and behaviour and keeps us functioning with the pattern of our day.

Consider this: humans have evolved from being outside, where they have been exposed to light beginning with the rising sun. In the modern world, we spend lots more time inside, but sunlight still aids us in regulating our sleep patterns.

When you wake up in the morning, exposure to natural daylight alerts the brain and gets you up and running. Then, when it’s time to unwind, factors such as having blinds in the bedroom, being comfortable, having quality bedding, or even wearing an eye mask can help you immerse yourself in complete darkness. As you awake, pull your blinds and eye mask back to bathe the room in glorious sunlight and let the cycle start again. Before you begin the day, spend some time in the light, and try to remember to give your body doses of sun throughout the day where you can.
 
If you need to wake before the sun comes up, you can find dawn-simulating lights or possibly use lighting to assist with seasonal affective disorder. These are very helpful through the winter when the sun comes up later in the day.

Luxury Bedding Sets

Upgrade your sleep
with deliciously soft bedding sets
crafted from premium cotton.

See more

The Sleep Environment

The bedroom environment can have a huge impact on your sleep quality and quantity. There are a few key variables that come together to make up the sleep environment, including light, noise, and temperature. Having attuned factors during your sleeping time in this environment will put you at ease and eliminate those that could cause stress or distraction, so you can prepare yourself for a good night’s sleep.

We’ve already touched on how light impacts your internal sleep patterns, and that too much light at night can shift our internal clock and make restful sleep difficult to achieve. To decrease this impact, nightlights in the home and bedroom can be utilised. As for noise levels, background noise may relax certain people, but generally, the volume level should be low. Otherwise, increased frequency of awakenings could prevent transitions to the deeper levels of sleep. Research indicates that the optimum temperature range for sleeping varies significantly from individual, so much so that there is no specific ideal temperature to produce optimal sleeping patterns; it’s highly subjective. People simply sleep best at the temperature that works for them! 

Here at Bedable, for bedding that is designed for style and comfort, opt for Bedable. Our range of bedding has been created from premium cotton to make sure you get a good night’s sleep every night. To find out more, see our luxury bedding sets.

People Also Asked

How does sunlight affect sleep?

Sunlight plays a crucial role in regulating our sleep-wake cycle. Exposure to natural light, especially in the morning, helps to synchronise our internal body clock, known as the circadian rhythm. This synchronisation promotes better sleep quality at night and improved alertness during the day.

Is sunlight good for bed?

While sunlight is essential for regulating sleep patterns, direct sunlight in the bedroom can be disruptive. It's best to have a dark sleeping environment at night. However, gentle morning sunlight can be beneficial for waking up naturally and setting your body's internal clock for the day ahead.

What is the 5 10 20 sunlight rule?

The 5-10-20 sunlight rule suggests getting 5 minutes of sun exposure within the first hour of waking, 10 minutes by mid-morning, and 20 minutes by midday. This gradual increase in sunlight exposure helps to regulate your circadian rhythm effectively, promoting better sleep and overall well-being.

What happens to the sleep cycle in the absence of sunlight?

Without sunlight, the sleep cycle can become disrupted and irregular. The body's internal clock may drift, leading to a condition similar to jet lag. This can result in difficulties falling asleep, staying asleep, and maintaining consistent energy levels throughout the day. Prolonged absence of sunlight can even lead to mood disorders like Seasonal Affective Disorder (SAD).

Is 7 am good?

Morning sunlight at 7 am is excellent for regulating your sleep-wake cycle. This early light exposure helps to suppress melatonin production, signalling to your body that it's time to wake up. It can lead to improved alertness during the day and better sleep quality at night.

Does sunlight reduce sleepiness?

Yes, sunlight can significantly reduce daytime sleepiness. Exposure to natural light, especially in the morning, helps to regulate the production of melatonin, the sleep hormone. This not only promotes alertness during the day but also helps to establish a more consistent sleep-wake cycle.

Does light disrupt sleep?

Light can indeed disrupt sleep, particularly blue light from electronic devices. Exposure to light at night can suppress melatonin production, making it harder to fall asleep. It's important to create a dark sleeping environment and limit exposure to bright lights, especially blue light, in the hours leading up to bedtime.

How to extend sleep time?

To extend sleep time, establish a consistent sleep schedule and create a relaxing bedtime routine. Ensure your sleeping environment is dark, quiet, and cool. Limit caffeine and alcohol intake, especially in the evening. Regular exercise and exposure to natural daylight can also help improve sleep duration and quality.

Is 30 minutes of sun a day good?

Thirty minutes of sun exposure per day can be highly beneficial. It helps the body produce vitamin D, regulates the circadian rhythm, and can improve mood. However, it's important to balance sun exposure with skin protection, especially during peak UV hours.

Is morning sun good for skin?

Morning sun can be beneficial for the skin when enjoyed in moderation. It helps the body produce vitamin D and can improve certain skin conditions. However, it's crucial to protect your skin from harmful UV rays, even in the morning. Use sunscreen and limit exposure to prevent skin damage.

Does sunlight increase dopamine?

Sunlight exposure can indeed increase dopamine levels in the brain. This "feel-good" neurotransmitter is associated with improved mood and focus. The boost in dopamine from sunlight exposure may contribute to the positive effects of sunlight on mental health and overall well-being.

Should I wake up with the sun?

Waking up with the sun can be highly beneficial for your sleep-wake cycle. It helps to align your body's internal clock with the natural light-dark cycle. This natural wake-up method can lead to improved energy levels throughout the day and better sleep quality at night.

Does sunlight regulate sleep?

Sunlight plays a crucial role in regulating sleep patterns. Exposure to natural light, especially in the morning, helps to set your body's internal clock, promoting better sleep at night. It influences the production of melatonin and other hormones that control your sleep-wake cycle.

What is a human's natural sleep cycle?

The natural human sleep cycle typically follows a 24-hour circadian rhythm, influenced by light exposure. Most adults naturally feel sleepy between 9 pm and 11 pm and wake between 5 am and 7 am. However, individual variations exist, and factors like age and lifestyle can influence this cycle.

Why sleep without light?

Sleeping in the dark is crucial because light can suppress melatonin production, the hormone that regulates sleep. A dark environment promotes deeper, more restorative sleep. It also helps maintain the body's natural circadian rhythm, leading to better overall sleep quality and daytime alertness.

Does sunlight increase testosterone?

Sunlight exposure can potentially increase testosterone levels. The vitamin D produced from sun exposure is a precursor to testosterone production. Additionally, sunlight may stimulate the Leydig cells in the testes, which produce testosterone. However, more research is needed to fully understand this relationship.

Does the sun help hair?

Sunlight can have both positive and negative effects on hair. Moderate sun exposure can help the body produce vitamin D, which is beneficial for hair growth. However, excessive sun exposure can damage hair, leading to dryness, brittleness, and colour fading. It's important to protect your hair when spending extended time in the sun.

What is the scientifically best time to sleep?

The scientifically best time to sleep aligns with your body's natural circadian rhythm. For most adults, this means going to bed between 9 pm and 11 pm and waking between 5 am and 7 am. However, individual variations exist, and the key is to maintain a consistent sleep schedule that allows for 7-9 hours of sleep.

Does sunlight interrupt sleep?

Sunlight can interrupt sleep if you're exposed to it at the wrong time. Bright light, especially in the evening or at night, can suppress melatonin production, making it harder to fall asleep. This is why it's important to create a dark sleeping environment and limit bright light exposure before bedtime.

Does vitamin D help sleep?

Vitamin D can indeed help improve sleep quality. Adequate vitamin D levels are associated with better sleep efficiency and duration. Sunlight exposure is a natural way to boost vitamin D production. However, if you're considering supplements, it's best to consult with a healthcare professional.

How to increase deep sleep?

To increase deep sleep, maintain a consistent sleep schedule and create a relaxing bedtime routine. Ensure your bedroom is dark, quiet, and cool. Regular exercise, especially in the morning or early afternoon, can promote deeper sleep. Limit caffeine and alcohol intake, particularly in the evening.

Is it bad to sleep with wet hair?

Sleeping with wet hair isn't necessarily harmful, but it can lead to some issues. Wet hair is more fragile and prone to breakage when you move in your sleep. It can also create a damp environment on your pillow, potentially promoting fungal growth. If possible, try to dry your hair before bed or use a silk pillowcase to reduce friction.

Which light is best for sleeping?

The best light for sleeping is no light at all. However, if you need some illumination, opt for warm, dim red lights. Red light has the least power to shift the circadian rhythm and suppress melatonin. Avoid blue light, which is most disruptive to sleep. Some people find amber or orange night lights helpful for navigating in the dark without disturbing sleep.